A1. Drop Snatch 5 x 3

3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch

A2. Sots Press 5 x 3

3 Sots Press
3 Sots Press
3 Sots Press
3 Sots Press
3 Sots Press

B. 12 minute EMOM of Snatches

1 Snatch

A. Endurance

8 Rounds
1 min Easy bike
30s Intense bike
30s Intense Ski
2 min Rest
Hold similar paces all rounds

A. 5 rounds for Time

50 DB snatches
25 T2B
50 boxjumps

-> split everything as needed

TC:30 min

A. Lower Body Strength

3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25)
into 6-8 rom. DL
rest ~2min

B. Metcon

10min AMRAP of:
10 KB-SDLHP
10 single Arm DB-Push Press
10 Goblet Squats

A. Skill and Strength

Work on Wallfacing Hspu for 10-12 min in sets of 1-5 reps

After each set do 10-15s Chin over bar hold in L-Sit

After that rest 60s

B. Wod

For time
60 Boxjump to stepdown (24"/20")
40 Burpees
20 Burpee Boxjumps (24"/20")

TC 10 min

A1. Dumbbell Box Step-Up 3 x 8-10

8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up
8-10 Dumbbell Box Step-Up

rest ~30sec. btw legs. Work at ~knee height of the box.

A2. Single Arm Dumbbell Floor Press 3 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

each side. With controlled eccentric and 1sec. hold in bottom position.

B. Metcon

5 rounds of:
3 wall-walks
12 T2B
15 Goblet Squats @32/24kg